How to get the most out of creatine?
2022-09-14
Sarcosine is a very popular nutritional supplement among bodybuilders and weightlifters and is a great way to build muscle mass and strength. Proper use of creatine can help athletes improve their training and competition performance.
The role of sarcosine
Sarcosine can be found in meat foods such as meat and fish. In addition, milk and certain plants also contain small amounts of this nutrient. Most people can consume 1-2 grams of creatine per day from their daily diet. But vegetarians get smaller quantities. Since the human body itself can synthesize some sarcosine using arginine and aminoacetic acid, this nutrient obtained by healthy vegetarians is based on this synthetic method.
Sarcosine has been found to increase muscle mass and promote athletic performance. In fact, more than 20 years ago, researchers have found that you can improve athletic performance by 20% by taking creatine and proper training.
How can I get the most benefit from creatine?
Sarcosine is usually in oral form. A cycle is needed to help start the creatine cycle. This cycle generally lasts a week and involves taking 20 grams per day. The maintenance period after that is usually 5-10 grams per day. The maintenance phase usually takes 4 weeks.
Sarcosine is generally sold as a powder. But some athletes believe that monohydrate products work better. However, there are often differing opinions about which brand is best.
Sarcosine is usually consumed by dissolving it in liquid. The best options include sports drinks or grape juice. Grape juice is the best choice because it can cause insulin to be released into the body, which better helps to absorb and utilize creatine. However, it is not recommended to dissolve sarcosine with acidic juice as it causes rapid breakdown. Some people find that creatine does not dissolve well in cold water. If this is a problem, warm water can be used instead. But do not use hot boiled water. Because it can also cause the rapid breakdown of sarcosine.
Who is not suitable for consuming creatine?
People with a history of kidney disease or diabetes should not consume sarcosine. People who are taking kidney-damaging medications should also avoid creatine unless used under the supervision of a doctor. In addition, until now, the effects of creatine on pregnant women have not been fully understood. Therefore, pregnant women should treat this nutritional supplement with caution.
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